How to Run Speed Workouts in the Snow

I’m training to improve my speed this year. I run two or three hard-effort speed workouts each week, but I live in the north and the snow is coming. Do you have any tips for training hard in the snow? —Jared

You’re wise to consider the upcoming winter weather, because like heat and humidity, snow and ice can affect the quality of your training. While the summer adds the challenge of keeping your body cool, the demands of winter affect your ability to stay warm and to stay upright on slippery terrain.

Here are a few tips to consider when running hard in the snow.

Invest time to warm up.Because fast-paced workouts demand more of your muscles than easy runs do, and because your body warms up more slowly in cold weather, it is crucial to make sure your muscles are ready to perform before you pick up the pace. If you’re running in the morning, a great way to pre-warm the muscles is to take a hot shower or perform a dynamic warmup inside the house in your running gear before you head out. When you step outside, you won’t be hit with that bone-chilling feeling because you’ll be sweating and ready to roll. Once you’re outside, do at least 10 minutes of easy-effort running before you hit the speed intervals.

Get traction.Use a snow-running traction device (like YakTrax or NanoSpikes) to reduce slipping and improve your stride efficiency. It’s hard to notice in real-time, but when running on slippery terrain, the body tenses up, which can cause significant muscle soreness in the stabilizing muscle groups (especially the inner thighs). Adding traction gives you more stability, which allows you to relax a bit more while pushing hard.

Run during daylight on a reliable, nearby route.When the sun is out, it’s easier for drivers to see you, and for you to see slick areas up ahead. Find a road, path, or block of sidewalk near your home that’s well-lit, always plowed, and relatively free from potholes, traffic, and other obstacles to rely on for speedwork in the winter. If, for example, you’re running six half-mile repeats, all you need to find is a clear quarter- to half-mile stretch of road and run it like it were a track. Learn more about how to do this in this post.

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​Watch: Try these tips to run safely and avoid falling on ice and snow this winter.

Stay low.The other variable that changes when running on the snow is your technique. Fresh snow is best—you’ll get better traction and a more even landing. Shorten your stride and aim to keep your feet lower to the ground on the slippery sections and work back into your natural form once you feel confident in the stability of your stride and the terrain you’re running on. Again, if you keep your workouts to a specific, safe stretch of road, you can relax more into the speed workout because you’re not worrying about the conditions.

Don’t let your ego be the enemy of improvement.When things get really ugly outside, take it inside to a track or treadmill. Even professional runners do this, and it’s all in the name of quality. It’s better to get in a high-quality workout indoors than to risk an injury from trying to run an interval workout during a blizzard. Think of your indoor workouts as bridging the gap until you can run safely outside again.

Running hard and fast during the winter can be an exhilarating experience, especially when you’ve got a solid strategy to run safely.

Happy holidays.

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Join Coach Jenny’s Holiday Challenge to stay motivated and accountable to run through the busy holiday season. Learn more here.

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